Name: Playbook - James Lawrence Iron Cowboy - W5/D5 SUPER SIX - Modified
Uploaded: 2022-09-15T18:03:15.256Z
Duration: 45 min
Description: W5/D5 SUPER SIX - Modified

SUPER SIX - Modified

Follow timing instructions in each section.
1 minute rest between sections.

A.
45 seconds work, 15 seconds rest x 2 rounds:
- Kettlebell Jump Squats OR Racked Squats (Adding Pulse in Bottom)
- Jumping Lunges OR High Knees
- Frog Jumps OR Kettlebell Swings
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Kettlebell Plie Jump Squats OR Kettlebell Plie Squats
- Burpees with Push Ups OR Walkouts

B.
45 seconds work, 15 seconds rest x 1 round:
- Bent Leg Deadlifts (with 2-3 Pulses in Bottom)
- Stationary Lunges with 5 second holds (Left Leg Forward)
- Stationary Lunges with 5 second holds (Right Leg Forward)
- Kettlebell Plié Squats (Heavy Weight)
- Straight Leg Deadlifts

C.
45 seconds work, 15 seconds rest x 2 rounds:
- Horizontal Jumping with Push Ups OR Horizontal Jumping Jacks
- Single Arm High Pulls (Right Arm)
- Single Arm High Pulls (Left Arm)
- Mountain Climbers x Four, Knee Tucks x Two
- Single Arm High Pull – Half Snatch (Right Arm)
- Single Arm High Pull – Half Snatch (Left Arm)

D.
45 seconds work, 15 seconds rest x 1 round:
- Pike Push Ups OR Push Ups
- Alternating Bent Over Rows
- Overhead Tricep Extensions
- Weighted Toe Taps to Same Side OR Oblique Crunches to Same Side (Right Side)
- Weighted Toe Taps to Same Side OR Oblique Crunches to Same Side (Left Side)
- Kettlebell Seated Twists OR Bicycle Crunches

A.
45 seconds work, 15 seconds rest x 2 rounds:
- Kettlebell Jump Squats OR Racked Squats (Adding Pulse in Bottom)
- Jumping Lunges OR High Knees
- Frog Jumps OR Kettlebell Swings
- Donkey Kicks OR Alternating Donkey Kicks OR Fast Kickbacks
- Kettlebell Plié Jump Squats OR Kettlebell Plié Squats
- Burpees with Push Ups OR Walkouts

- Hold kettlebell by the handle in both hands at chest level with feet just wider than hip width apart.
- Bend knees, push hips back and lower into squat keeping back straight chest open and core engaged.
- Focus on squeezing the glutes and pushing through the heels to return to start position.

Racked Squats

- Alternate lifting one knee as high as possible upwards and then the other, staying on the balls of your feet and moving as quickly as possible. Think of it as running on the spot with extra emphasis on lifting your knees high.

High Knees

- Start with feet just wider than hip width apart. Always begin with the kettlebell on the ground.
- Engage core, lower hips and place both hands the kettlebell handle.
- Push/hike the kettlebell backwards between the legs, keeping core engaged, squeeze the glutes and thrust hips forward to bring the kettlebell up to chest level. Make sure the hips finish slighting in front of the shoulders when the bell is at chest level. Your glutes should be very active in standing position as well.
- Allow kettlebell to naturally fall back down into the backswing (this is the name of the position where the kettlebell is between and slightly behind the legs. Be sure to keep a connection between the outer forearms and the upper inner thighs in the back swing. This is a hip hinging moving, not a deep squat.
- Squeeze glutes from the backswing to initiate the swing and use hips to scoop the bell upwards to chest position.

Kettlebell Swings

- Start with hands below shoulders and knees below hips. 
- Tuck toes under, engage core and lift hips upwards.
- Placing weight into your fingertips and palms (as if you are going to do a handstand), engage hamstrings (muscles in the back of your upper legs) to alternate kicking heel to buttocks.
- Keep core engaged throughout and be light on the balls of your feet.

Alternating Donkey Kicks

- Hold kettlebell by the handle in both hands and squat with feet much wider than hip width apart, toes and knees pointing outwards, hips low, back straight, chest open, core engaged.
- Engage glutes and push firmly through heels to return to start position.

Kettlebell Plié Squats

- Stand with feet together at the back of your mat. Engage core and bend forward to place hands on the mat in front of your feet.
- Walk hand out into plank position on hands.
- Push through hands, activating muscles around shoulder blades to stabilize and push yourself back into standing position.

Walkouts

Circuit A

B.
45 seconds work, 15 seconds rest x 1 round:
- Bent Leg Deadlifts (with 2-3 Pulses in Bottom)
- Stationary Lunges with 5 second holds (Left Leg Forward)
- Stationary Lunges with 5 second holds (Right Leg Forward)
- Kettlebell Plié Squats (Heavy Weight)
- Straight Leg Deadlifts

- Hold kettlebell in both hands with arms straight in front of the body.
- Feet are hip width apart.
- Engage core, bend knees and lead by pushing your hips back, keeping core engaged and back straight (no flexion/rounding forward in the spine) as you lower until your torso is almost parallel to the ground. Do not lower your shoulders below the knees – even if you are flexible enough to. The kettlebell should be hovering above the ground just above and in between your feet.
- Concentrate on feeling a stretch/activation in the back of the upper thighs (hamstrings), pause, squeeze glutes, push into the heels and return to start position.

(with 2-3 Pulses in Bottom)

Bent Leg Deadlifts

- Stand with both feet together at the top of your mat. Option to hold kettlebell at chest level or use do bodyweight.
- Step one foot back into lunge position: one leg forward and the other back, feet hip width apart, in a staggered stance long enough to lower into a position with both knees at 90 degrees keeping the front knee above the ankle (never passing the toes), maintaining an engaged core and straight back with torso straight, shoulders above the hips and eyes forward. Hold this position for a 5 second count.
- Engage glutes in the front leg and push through heel of front foot to return to standing position.
- Repeat, leading with the opposite leg back.

Stationary Lunge with 5 Second Holds (Right)

Stationary Lunge with 5 Second Holds (Jennifer)

- Stand with feet close together, holding kettlebell in both hands with arms straight in front of the body.
- Engage core and lead by pushing your hips back, keeping core engaged and back straight (no flexion/rounding forward in the spine) as you lower until your torso is almost parallel to the ground with the slightest bend in your knees. The kettlebell should be out in front of your feet, away from the body.
- Concentrate on feeling a stretch/activation in the back of the upper thighs (hamstrings), pause, squeeze glutes, push into the heels and return to start position.

Straight Leg Deadlifts

Circuit B

C.
45 seconds work, 15 seconds rest x 2 rounds:
- Horizontal Jumping with Push Ups OR Horizontal Jumping Jacks
- Single Arm High Pulls (Right Arm)
- Single Arm High Pulls (Left Arm)
- Mountain Climbers x Four, Knee Tucks x Two
- Single Arm High Pull – Half Snatch (Right Arm)
- Single Arm High Pull – Half Snatch (Left Arm)

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Jump legs apart and together as fast as possible, keeping core engaged and hips level.

Horizontal Jumping Jacks

- Start with feet wider than hip width apart and a kettlebell just out in front of you on the ground.
- Engage core, lower to squat position keeping back straight and shoulders above hips. Place hand on the kettlebell, push/hike it back between the legs in your upper inner thighs and then squeeze glutes and thrust hips forward to direct bell upwards.
- Once the bell is parallel to the ground, contract middle back muscles inside the shoulder blade of the arm holding the bell, lead with the elbow going back, squeeze the handle hard and pull the bell in towards the body, keeping the palm down and having the bottom of the bell face away from the body.
- Keeping core engaged throughout, let the bell fall immediately and naturally into the backswing, keeping a connection of your outer forearm to the upper inner thigh.
- Repeat from the backswing into the high pull.

Single Arm High Pulls (Right)

Single Arm High Pulls (Left)

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Alternate bringing one knee in towards the chest and then the other, keeping a straight line in plank from head to toes, until you have completed 4 reps (2/leg).
- Then jump both knees in towards chest and back out into plank position x 2 reps.
- Repeat this pattern for duration of set.

Mountain Climbers x4 + Knee Tucks x2

- Start with feet wider than hip width apart and a kettlebell just out in front of you on the ground.
- Engage core, lower to squat position keeping back straight and shoulders above hips. Place hand on the kettlebell, push/hike it back between the legs in your upper inner thighs and then squeeze glutes and thrust hips forward to direct bell upwards.
- Once the bell is parallel to the ground, contract middle back muscles inside the shoulder blade of the arm holding the bell, lead with the elbow going back, squeeze the handle hard and pull the bell in towards the body, keeping the palm down and having the bottom of the bell face away from the body.
- Keeping core engaged throughout, let the bell fall immediately and naturally into the backswing, keeping a connection of your outer forearm to the upper inner thigh.
- From the back swing, squeeze glutes and thrust hips forward to guide the bell upwards. - This time pull the bell up above the head into lockout position.
- Lower into rack position (bell comes to chest).
- Repeat – high pull, half snatch, high pull, half snatch.

Single Arm High Pull – Half Snatch (Right)

Single Arm High Pull – Half Snatch (Left)

Circuit C

D.
45 seconds work, 15 seconds rest x 1 round:
- Pike Push Ups OR Push Ups
- Alternating Bent Over Rows
- Overhead Tricep Extensions
- Weighted Toe Taps to Same Side OR Oblique Crunches to Same Side (Right Side)
- Weighted Toe Taps to Same Side OR Oblique Crunches to Same Side (Left Side)
- Kettlebell Seated Twists OR Bicycle Crunches

- Start in plank position on hands - place hands under shoulders, pushing the ground away to stay lifted between the shoulder blades, engage quads to keep legs straight, tuck toes under, push weight through the heels and keep core engaged throughout.
- Lower chest towards the ground bringing your elbows back at a 45 degree angle (not straight out at 90 degrees) and keeping core engaged to maintain the straight line of your plank.
- Use chest muscles and triceps to push back into start position.

Push-ups

- Start in standing position holding a kettlebell with arms straight and feet hip width apart.
- Engage core, bent knees and hips, and lower into a position with your torso over your legs brining your back as close to parallel to the ground as possible keeping your back straight (avoiding flexion/rounding forward) with your shoulders above your hips.
- Keep core and glutes active throughout, use the muscles inside your shoulder blade (middle back) to row the bell up towards your waist.
- Lower with control and repeat on the other side.

Alternating Bent Over Rows

- Stand with feet hip width apart holding a kettlebell at chest level by the handle with the ball of the kettlebell facing upwards. Press the bell above head, keeping arms straight and close to the head. This is start position.
- Lower kettlebell behind your neck/upper back.
- Use tricep muscles (back of upper arms) to extend arms back to start position.

Overhead Tricep Extensions

- Lay on back with knees bent and feet flat. Place fingertips behind head/ears with elbows wide.
- Engage upper abdominal muscles to crunch torso upwards and then over to one side while lifting the foot of the opposite leg, connecting elbow to the opposite knee.
Focus on a strong contraction of the obliques on the side you are crunching towards.
- Lower back to start position and repeat on the same side.

Oblique Crunches to Same Side (Right)

Oblique Crunches to Same Side (Left)

- Lay on back with knees bent and feet flat.
- Interlace fingers behind head or place fingertips behind each side of the head.
- Engage core and bring right elbow to the left knee, focusing on the left obliques, while extending the right leg to hover above the ground.
- Return to start position and repeat on the other side.

Bicycle Crunches

Circuit D

W5/D5 SUPER SIX - Modified

Damn that was a great leg workout.  Not enough chest or back for a full body workout so added archer pushupsx10 and kb rows for time.  Destroyed in a great way.

Shane

Derek

Mike

W1/D1 FULL BODY FOUR

Florian

So good!! Excited to start getting back into triathlon training!! Will there be any splits with squats and deadlifts to build more power for biking and running?

Vince

W1/D1 FULL BODY FOUR - Modified

Amanda

Loving this program and app 🥳 definitely a keeper!

Betty OK

W1/D2 TABATA TIME

W1/D2 TABATA TIME - Modified

A little tricky to figure out but it was great

James

I was awkward on the cleans but I’m learning 👏🤨🤷🏼‍♀️🙌😎

W5/D5 SUPER SIX - Modified

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